In this episode I share the number one mistake I see runners make this time of year with your long run training. I also talk about how I deal with taper madness and answer two great questions on how to adjust long run schedules a few weeks or months out from the race, and why training by minutes versus miles can be effective. Thanks for the listen!

#AskCoachJenny The Number One Mistake Runners Make with Long Runs

Jenny Hadfield, aka "Coach Jenny," is a popular columnist for Runner’s World, author of the Running for Mortals and Marathoning for Mortals book series, founder of The Challenge life performance program, and Marathon Expeditions, where she hosts running, hiking, and active vacations all over the world. It takes a village to train an athletes, and in this show, she shares tips, answers your questions, and hosts a village of performance experts to find tools, tricks and strategies listeners can use.

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COACH JENNY SHOW- EPISODE 44 - COACH JENNY - The 7 Most Common Long Run Mistakes and How to Avoid Them Jenny Hadfield, aka Coach Jenny, is a running and fitness expert and adventurepreneur who inspires every day mortals to run their best lives and earn beautiful views. She’s been called the coach of this generation. From her background in corporate fitness to becoming the co-founder of a large multi-sport training company, a best-selling author, and a popular Runner’s World columnist, Coach Jenny has influenced thousands of runners, walkers and fitness enthusiasts for over twenty years. TIMELINE HIGHLIGHTS: 5:00 MISTAKE #1: RUNNING TOO FAR TOO SOON 6:57 MISTAKE #2: RUNNING TOO FAST 9:31 MISTAKE #3: RUNNING BY PACE AND NOT EFFORT 13:46 MISTAKE #4: TOO MANY LONG RUNS BACK TO BACK 17:09 MISTAKE #5: RUN NING TOO MANY MILES 19:24 MISTAKE #6: PLAYING LONG RUN CATCH-UP 22:06 MISTAKE #7: INADEQUATE OR EXCESSIVE SUGAR FUELING   KEY TAKEAWAYS: You body doesn’t know pace, it knows effort.  Run at a pace which allows you to have a conversation as you run. Let your training plan flow naturally with the rhythm of your life.  Target 30-60 grams of carbohydrates per hour for runs over an hour. Keep it simple when fueling for endurance.    ADDITIONAL RESOURCES: COACH JENNY TRAINING PLANS  COACH JENNY RUNNING VACATIONS   GUEST BIOGRAPHY:  COACH JENNY Jenny holds a Bachelor’s Degree in Education and Health Promotion and a Master’s Degree in Exercise Science. Using what she learned in her years of coaching, Coach Jenny developed the Flow-Based Training System℠ that teaches runners to train with the rhythm of their body and their life to successfully reach their goals.  Jenny has competed in running and adventure races all over the world including Mark Burnett’s Eco-Challenge Expedition Race, the Boston Marathon, the Antarctica Marathon, Rim-to-Rim at the Grand Canyon and the Inca Trail Marathon. Whether it’s through her writing, speaking, coaching, or adventure travel, Jenny Hadfield is one of the most influential and relatable health and fitness experts in the world.   Connect With Coach Jenny: Official Website - Facebook - Twitter - YouTube

The 7 Most Common Long Run Mistakes and How to Avoid Them

COACH JENNY - EPISODE 43 - GILAD JACOBS - Recover Like the Pro’s with NormaTec CEO Gilad Jacobs Gilad Jacobs is the CEO of Boston-based NormaTec Industries, a global leader in medical and sports technology.  The son of NormaTec’s founder, Dr. Jacobs, Gilad saw incredible potential in harnessing the science behind his mother’s work, and customizing it to benefit athletes, leading him to grow it from a small medical device company into the revolutionary sports and medicine company that it is today. I’ve used the Normatec Recovery System for years and I think it is the coolest recovery product around. In this episode, we talk about its origin in the medical world, how it made its way to the sports industry with pro endurance athletes, and how it works to help athletes recover and perform better. TIMELINE HIGHLIGHTS: 1:41 HOW GILAD STARTED IN THE INDUSTRY 8:33 HOW LOWER COSTS BRINGS TECH TO MORE ATHLETES 14:21 NORMATEC PROTOCOL FOR WARM-UP vs RECOVERY 20:10 HOW NORMATEC COMPARES TO OTHER RECOVERY STRATEGIES 26:26 UTILIZING NORMATEC WHEN TRAVELING  30:08 HOW PRO ATHLETE INPUT HAS SHAPED NORMATEC 33:26 NORMATEC’S USAGE IN THE MLB, NBA, & NHL 38:18 HOW CAN SOMEONE TEST NORMATEC FOR THEMSELVES? 41:10 WHAT ARE NORMATEC’S PLANS FOR THE FUTURE?   KEY TAKEAWAYS: Rapid recovery technology is the next frontier of sports medicine.   You don’t have to be injured to utilize dynamic compression technology.   Increasing circulation through massage removes lactic acids, and metabolites.  ADDITIONAL RESOURCES: https://www.normatecrecovery.com GUEST BIOGRAPHY:  GILAD JACOBS Mr. Gilad Jacobs serves as Vice President of Sports Medicine at NormaTec Industries, LP. Mr. Jacobs leads NormaTec's Sports Medicine division, which he established in 2007, and is responsible for sales to pro teams, top college and Olympic programs, and elite and amateur athletes. He completed an undergraduate degree in Communications at the University of Pittsburgh. Connect With Gilad Jacobs: Official Website - Facebook - Twitter - Instagram 

Recover Like the Pro’s with NormaTec CEO Gilad Jacobs

COACH JENNY SHOW - EPISODE 42 - Running Strong with Keith Hanson Keith Hanson is the co-author of two books, the Hanson’s Marathon Method and the Hanson’s Half Marathon Method. Keith is co-founder of the Olympic Development Program - the Hanson’s-Brooks Distance Project and the Hanson’s Running Shop in Rochester Hills Michigan, where he and his brother Kevin train professional and amateur runners.   Their insights into their individual athletes and coaching philosophies have enabled athletes like Desi Linden and Brian Sell to successfully compete on the world's greatest running stage. And we certainly saw evidence of this in the Boston Marathon with Desi’s incredible win!  TIMELINE HIGHLIGHTS: 1:05 - HOW KEITH BEGAN RUNNING 4:59 - TURNING RUNING INTO A BUSINESS 13:30 - BUILDING A COMMUNITY OF RUNNERS 15:47 - THE IMPORTANCE OF PATIENCE WITH YOUR TRAINING 20:49 - HOW DOES KEITH CHOOSE HIS ATHLETES? 28:54 - WHY MICHIGAN IS A GOOD BASE FOR TRAINING 33:35 - COURSE SIMULATION STRATEGIES 37:58 - DESI LINDEN’S 2018 BOSTON MARATHON STRATEGY 44:19 - KEITH HANSON’S TIPS FOR BEGINNER MARATHON RUNNERS 49:22 - ENERGY CONSERVATION STRATEGIES FOR MARATHONS    KEY TAKEAWAYS: Patience and persistence in training is essential, to realizing your potential. Running a marathon isn’t about being fast, it’s about being efficient. Runners MUST be smart in the first half of a marathon. Worry about only controlling controllable factors.     ADDITIONAL RESOURCES:  Hanson’s Running - Coaching Services  Hanson’s Marathon Method (Book)  Hanson’s Half-Marathon Method (Book)  Keith Hanson Runner’s World Interview  Marathon Training, Minus the Long Run (NY Times)   GUEST BIOGRAPHY:  KEITH HANSON Education: Michigan State Univeristy – Graduated 1987 Bachelor of Arts Materials and Logistics Management   Running Background Completed Detroit Free Press Marathon 1978 at age of 13 in 3:20:01 and Maryland Marathon 1979 at 14 in 2:59:29. High School personal bests of 9:39 3200 meter Collegiate Michigan State University 3000 8:23 5000 14:36 10000 30:36 Captain Cross Country 1986 and 1987   Coaching 1995 – 1999 Harper Woods Notre Dame High School Cross Country Head coach 1999 – Current Coach of Hanson’s Running Shop Olympic Development program   Program Accomplishments 2001 USATF Club Team Champions 5 Individual qualifiers in 2001 US Track Championships 5 in Top 21 at 2000 US Cross Country winter championships   Connect With Keith Hanson Online: Official Website - Facebook - Twitter -  Instagram 

Running Strong with Keith Hanson

COACH JENNY - EPISODE 41 - Running Reinvented with ElliptiGO CEO Bryan Pate In 2005, during his federal court clerkship, Bryan approached Brent Teal, a friend and former Palomar co-worker, with the idea for the ElliptiGO. In 2008, after three years of working with Brent on designing, developing, and testing prototypes, Bryan left McKinsey to work full-time on the ElliptiGO project. Bryan and Brent co-founded ElliptiGO Inc. at the end of 2008 to commercialize the world’s first elliptical bicycle. As the company CEO, Bryan leads the company’s corporate strategy.  Bryan is a named inventor on more than twenty issued patents and an accomplished endurance athlete, having completed numerous running, cycling and triathlon events, including Ironman Florida.   TIMELINE HIGHLIGHTS: 0:43 HOW DID YOU GET STARTED IN ENDURANCE SPORTS?   6:14 HOW DID ElliptiGO BEGIN?   12:42 WHY ElliptiGO WAS DESIGNED FOR RUNNERS 18:06 HOW ElliptiGO CREATED A NEW INDUSTRY FOR RUNNERS 21:56 WHY  ELITE RUNNERS ARE USING ElliptiGO AS A PERFORMANCE TOOL 26:34 ElliptiGO’s BENEFITS FOR RUNNERS 28:00 HOW ElliptiGO EMPOWERS RUNNERS TO TRAIN LIKE CYCLISTS  31:54 USING ElliptiGO FOR CLIMBING TRAINING IN FLAT ENVIRONMENTS 34:28 HOW THE ElliptiGO HAS EVOLVED OVER THE YEARS 43:40 ElliptiGO SUCCESS STORIES FOR EVERYDAY RUNNERS 46:50 THE EMERGING  ElliptiGO COMMUNITY 50:06  THE  COMMUNITY FUELED GROWTH OF ElliptiGO 54:18 HOW CAN SOMEONE TEST RIDE AN ElliptiGO?   KEY TAKEAWAYS: ElliptiGO was designed to recreate the running experience without impact. ElliptiGO can provide climbing training in flat environments.  Lack of impact accelerates a runners recovery system.   ADDITIONAL RESOURCES: Official ElliptiGO Website   GUEST BIOGRAPHY:  BRYAN PATE Bryan earned a Bachelor’s of Science degree in Earth Systems from Stanford University in 1995. Upon graduation, he joined the U.S. Marine Corps. As a Marine Officer, Bryan led a platoon of Scout Snipers during a deployment to the Persian Gulf and also served as an intelligence officer on an admiral’s staff. After the Marines, Bryan accepted a strategic marketing position at semiconductor equipment manufacturer Palomar Technologies, Inc. While at Palomar, Bryan helped lead two new product development efforts. In 2002, Bryan left Palomar to attend Columbia Law School. After graduation he completed a one year federal court clerkship and then joined McKinsey & Company, a management consulting firm.    In 2005, during his federal court clerkship, Bryan approached Brent Teal, a friend and former Palomar co-worker, with the idea for the ElliptiGO. In 2008, after three years of working with Brent on designing, developing, and testing prototypes, Bryan left McKinsey to work full-time on the ElliptiGO project. Bryan and Brent co-founded ElliptiGO Inc. at the end of 2008 to commercialize the world’s first elliptical bicycle. As the company CEO, Bryan leads the company’s corporate strategy.    Bryan is a named inventor on more than twenty issued patents and an accomplished endurance athlete, having completed numerous running, cycling and triathlon events, including Ironman Florida.   Connect With ElliptiGO Online: Official Website - Facebook - Twitter - Instagram - Private Facebook Group

Running Reinvented with ElliptiGO CEO Bryan Pate

COACH JENNY - EPISODE 40 - Let Your Mind Run with Deena Kastor Deena Kastor is one of the world’s most extraordinary female athletes. Her career is earmarked by her groundbreaking 2004 Olympic Bronze Medal in the marathon in Athens, Greece, which shattered a 20-year medal draught for U.S. women in the event.  Yet, her accomplishments don’t stop there. Deena is currently the American Record Holder in the marathon (2:19:36) and half marathon (1:07:34) and has held American records in a distances from 5K to the marathon.  Deena’s win at the 2005 Chicago Marathon was highlighted in the inspiring documentary, Spirit of the Marathon. Deena followed that momentum to win the 2006 London marathon which ranked her #1 in the world that year. In 2014 Deena set 5 world masters records in one race during the Philadelphia Rock ‘n’ Roll Half-Marathon. Deena has a reputation for bringing her very best self to the starting line while simultaneously inspiring excellence in everyone around her. She did just that with her new book, Let Your Mind Run, A Memoir of Thinking My Way to Victory.  You can’t help but shift your thoughts to the positive when reading her book.    TIMELINE HIGHLIGHTS: 1:46   WRITING ‘LET YOUR MIND RUN’ 8:16   PERSEVERANCE WHEN TEMPTED TO QUIT 13:24 HAVING PATIENCE WITH OUR DEVELOPMENT 14:43 STARTING A MINDFULNESS PRACTICE 20:29 EXCEDING EXPECTATIONS 21:42 RESPONDING TO FEAR WITH COURAGE 23:27 HOW MARATHON RUNNING TEACHES US TO DEAL WITH FEAR  25:29 THE ROLE VISUALIZATION CAN PLAY FOR RUNNERS  28:47 THOUGHTS WHILE RACING IN THE 2004 OLYMPICS 34:07 LEARNING FROM OUR INJURIES 40:42 NAVIGATING THE CHALLENGES OF PARENTHOOD    KEY TAKEAWAYS: The principles that make us better athletes also makes us better human beings. The importance of being critical without being judgmental.  Shift from the negative to the positive whenever possible.  There’s a difference between being fit and being healthy. Meet your fears with courage.     ADDITIONAL RESOURCES:  Let Your Mind Run: A Memoir of Thinking My Way to Victory   GUEST BIOGRAPHY:  DEENA KASTOR I have been running since I was 11 years old and have learned over the years that there is no greater influence on success than the power of optimism. When we are positive, we master our physical potential. The power of our own thinking can open doors and elevate our performances. With optimism I have been able to pursue every goal, win medals, earn American and world records, but more importantly, I’ve been able to be resilient in the face of injury and falling short. Optimists are dreamers, believers and solution seekers. I believe that these lessons are universal and not running exclusive. Connect With Deena Kastor Online: Official Website - Facebook - Twitter - Instagram  

#AskCoachJenny The Number One Mistake Runners Make with Long Runs

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